Common gym injuries
Why they happen & how to prevent them
If you've ever pushed through a twinge in your shoulder because you didn't want to break your gym streak, or told yourself your knee will "probably settle down on its own," this one's for you.
Training at the gym is one of the best things you can do for your health. But without the right guidance or support, it can sometimes lead to common gym injuries that set your training back, and no one warns you how frustrating that can feel when exercise is meant to be the thing that helps you.
At jem physio, I regularly see gym-related injuries that stop people from training consistently or enjoying the exercises they love. The good news is that most of these injuries are preventable, or at the very least, very treatable with the right rehab, exercise programming, and load management advice.
Below are the most common gym injuries I see in the clinic, and what you can do to reduce your risk.
Shoulder pain
Shoulder pain is one of the most common reasons gym-goers seek out musculoskeletal physiotherapy support.
It tends to show up during:
Bench press
Overhead pressing
Pull-ups or kipping movements
Common contributing factors include:
Increasing weight or volume too quickly
Limited shoulder mobility
Weakness through the upper back or shoulder girdle muscles
How to prevent it: Balance pushing exercises with pulling, warm up properly, and don't ignore sharp or lingering pain. Getting on top of things early usually means you can keep training in a modified way, rather than stopping altogether.
Lower back pain
Squats and deadlifts are excellent exercises for a lot of reasons, but sometimes if performed ‘incorrectly’ (and this can look different on different bodies) they can create some havoc through the lower back.
Lower back pain in the gym is often linked to:
Technique breaking down when chasing extra load or weight
Poor trunk and hip control
Training volume creeping ahead of what your body is currently prepared for
How to prevent it: Focus on quality movement, appropriate loading, and gradual progression. A physiotherapist can help tailor an exercise program that keeps you lifting without constant flare-ups.
Knee pain
Knee pain doesn't automatically mean something is "damaged." In a lot of cases, it's related to how much load the area can currently tolerate, rather than a structural injury.
Common contributors include:
Weak quadriceps or glutes
Sudden increases in training intensity
Poor movement control when fatigued
How to prevent it: Strengthen the muscles around the knee and progress your training gradually. Rest alone rarely solves ongoing knee pain. Active, exercise-based rehab is usually the better path forward.
Elbow pain
Elbow pain is common in training styles involving high-rep pulling or heavy gripping
Left unmanaged, this can lead to tendon injuries such as:
Tennis elbow
Golfer's elbow
How to prevent it: Manage your training volume, vary your grips where you can, and address early symptoms rather than pushing through them. Tendon injuries respond best when treated early with the right exercise plan.
When should I book in?
It's worth booking in at jem physio in Redfern if your symptoms:
Have lasted more than 1-2 weeks
Keep returning despite modifying, adapting, or resting
Are limiting your ability to train or progress
Early physiotherapy can help identify why the injury happened in the first place, guide proper rehab, and build a structured exercise program to help prevent it happening again.
If you're dealing with gym-related pain and want to keep training safely, jem physio is here to help.
Book an appointment today and get back to training with confidence.
This article is general information only, not personalised medical advice. If something here sounds like you, the best next step is a conversation with a physio who can look at your specific situation.